Prodigalson's Cutting log

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  1. 12/08/15 Back

    6:00am

    5 minutes jogging (6.2mph)

    V-grip pull downs;

    100 reps at 62.5lbs (10 reps at a time, with 10-15 seconds rest between each set)

    Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
    1st set: 40 seconds
    2nd set 60 seconds
    3rd set 60 seconds
    4th set 45 seconds


    Reverse fly;
    20 reps at 20lbs

    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
    1st set: 25 seconds (each)
    2nd set 15 seconds (each)
    3rd set 15 seconds (each)
    4th set 10 seconds (each)
    5th set 10 seconds (each)


    db bent over row;

    20 reps at 50lbs

    -1 fiber gummy
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg


  2. 12/09/15 Legs

    5:55am

    14 minutes on the elliptical (1.3 miles)

    goblet squats;

    100 reps at 50lbs, 10 reps at a time, with 10-15 seconds rest between each set)

    Ab roller (all the way to the floor);
    1st set: 10 reps
    2nd set 10 reps
    3rd set 9 reps


    Bodyweight hamstring raise with resistance bands:
    (two 15-35lb resistance bands are hooked to the upper level of the dumbbell rack, heel s are hooked under lower rack. Holding both bands over shoulders, lower torso to the floor as slowly as possible)
    two sets of 4 slow negative reps all the way to the floor

    - 2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
    •   
       


  3. 12/10/15 Chest

    6:00am

    5 minutes jogging (0.48 miles)

    bb press;

    100 reps at 90lbs (10-15 seconds rest between each set)
    1st set: 10 reps
    2nd set: 10 reps
    3rd set: 10 reps
    4th set: 10 reps
    5th set: 10 reps
    6th set: 10 reps
    7th set: 9 reps
    8th set: 8 reps
    9th set: 7 reps
    10th set: 6 reps
    11th set: 5 reps
    12th set: 5 reps


    1 push-up (I honestly couldn't do another one!)


    Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):
    1st set: 10 reps
    2nd set: 10 reps
    3rd set: 9 reps


    -2 fiber gummies
    -One-A-Day men's multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  4. 12/14/15 Shoulders

    6:00am

    6 minutes jogging (5.3.mph)

    bb behind neck shoulder press;

    106 reps, 10 reps at a time, with 10-15 seconds rest between each set)

    10 reps at 50lbs
    10 reps at 50lbs
    6 reps at 50lbs
    10 reps at 40lbs
    10 reps at 40lbs
    10 reps at 30lbs
    10 reps at 25lbs
    10 reps at 20lbs
    10 reps at 20lbs
    10 reps at 20lbs
    10 reps at 20lbs


    Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
    1st set:60 seconds
    2nd set 60 seconds
    3rd set 60 seconds


    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
    1st set: 25 seconds (each)
    2nd set 20 seconds (each)
    3rd set 15 seconds (each)


    Balance ball planks (on elbows):
    1st set: 30 seconds
    2nd set 30 seconds


    -2 fiber gummy
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  5. Went for a two mile run last night. Averaged a 11:30 minute mile.


    12/15/15 Back


    6:00am

    14 minutes on the elliptical (1.37miles)

    Seated high wide grip cable row;

    100 reps at 130lbs (10 reps at a time, with 10-15 seconds rest between each set)

    Reverse fly (weight listed is for each db);
    100 reps at 5lbs (10 reps at a time, with 10-15 seconds rest between each set)

    Ab roller (all the way to the floor);
    1st set: 10 reps
    2nd set 5 reps
    •   
       


  6. 12/16/15 Cardio

    6:00am

    30 minutes on the elliptical (2.85miles)

    2 minutes jogging (6.5mph)

  7. 12/17/15 Arms

    6:00am

    2 minutes jumping rope

    db curl (weight listed is for each db);

    100 reps at 25lbs, 10 reps at a time, fast positive, slow negative reps with 10-15 seconds rest between each set)

    Cable tricep extension;
    12 @ 140lbs
    10 @ 160lbs
    10 @ 180lbs


    lever preacherís curl;
    3 @ 120lbs
    6 @ 100lbs
    5 @ 100lbs


    bent over cable tricep extensions ;
    30 @ 150lbs

    bb wrist curls;
    20 @ 50lbs
    10 @ 50lbs
    12 @ 50lbs


    -2 fiber gummies
    -Opti-Men multivitamin
    -Vitamin D3, 2000mg

  8. Back from vacation (two weeks of no diet, and no workouts...)

    01/04/16 Shoulders

    6:00am

    10 minutes elliptical

    Arnold press (weight listed is for each db);

    10 reps at 20lbs
    10 reps at 25lbs
    10 reps at 30lbs


    Lateral db raises (weight listed is for each db);
    10 reps at 10lbs
    10 reps at 12.5lbs
    10 reps at 15lbs


    Cable vertical row;
    10 reps at 100lbs
    10 reps at 100lbs
    10 reps at 100lbs


    db shrugs (weight listed is for each db);

    15 reps at 65lbs
    15 reps at 65lbs
    15 reps at 65lbs


    Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
    1st set:60 seconds
    2nd set 60 seconds
    3rd set 60 seconds


    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)

    1st set: 30 seconds (each)
    2nd set 30 seconds (each)
    3rd set 30 seconds (each)


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
    -B Complex vitamins

  9. The ketogenic diet has resumed as of Monday. It is my intention to continue until February 20th, at which point I'll be headed to Yokohama, Japan for a vehicle measurement. Dieting while travelling is difficult and besides, part of the fun in being abroad is trying the food!

    01/05/16 Back

    6:05am

    10 minutes jogging (5.1mph)

    V-grip pull downs;

    10 reps at 100lbs
    10 reps at 112.5lbs
    10 reps at 125lbs


    seated wide grip cable row;
    9 reps at 225lbs
    7 reps at 245lbs
    7 reps at 270lbs


    reverse flys (weight listed is for each db);
    10 reps at 12.5lbs
    10 reps at 15lbs
    10 reps at 17.5lbs


    Ab roller (all the way to the floor);

    1st set: 6 reps
    2nd set 6 reps
    3rd set 6 reps


    No vitamins or supplements were taken today (I forgot!)

  10. 01/06/16 Legs

    6:10am

    15 minutes on the elliptical (1.4 miles)

    bb front squats;

    6 reps at 70lbs
    6 reps at 70lbs
    6 reps at 70lbs

    Bodyweight hamstring raise with resistance bands:

    (two 15-35lb resistance bands are hooked to the upper level of the dumbbell rack, heel s are hooked under lower rack. Holding both bands over shoulders, lower torso to the floor as slowly as possible)
    three sets of 4 slow negative reps all the way to the floor

    Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):
    1st set: 10 reps
    2nd set: 15 reps
    3rd set: 15 reps


    - 2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  11. 01/07/16 Chest

    6:10am

    10 minutes jogging (0.82 miles)

    bb press;

    100 reps at 70lbs (10-15 seconds rest between each set)
    1st set: 10 reps
    2nd set: 10 reps
    3rd set: 10 reps
    4th set: 10 reps
    5th set: 10 reps
    6th set: 10 reps
    7th set: 10 reps
    8th set: 10 reps
    9th set: 10 reps
    10th set: 10 reps


    db flys (weight listed is for each db);

    14 @ 20lbs
    6 @ 20lbs
    8 @ 20lbs


    hanging twisting knee ups;
    1st set: 20 reps
    2nd set: 20 reps
    3rd set: 20reps


    -2 fiber gummies
    -One-A-Day men's multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  12. 01/08/16 Arms

    6:10am

    15 minutes on the elliptical (1.4 miles)

    db curl (weight listed is for each db);

    10 @ 20lbs
    10 @ 25lbs
    8 @ 30lbs


    Pull down machine cable tricep extension;

    10 @ 37.5lbs
    10 @ 50lbs
    10 @ 62.5lbs
    6 @ 75lbs
    5 @ 87.5lbs
    4 @ 100lbs
    1 @ 112.5lbs


    bb curl;
    6 @ 70lbs
    6 @ 80lbs
    6 @ 90lbs
    6 @ 100lbs
    6 @ 110lbs



    -2 fiber gummies
    -One-A-Day men's multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  13. 01/11/16 Shoulders

    6:00am

    10 minutes jogging (5.1.mph)

    arnold press ;

    10 reps at 20lbs
    8 reps at 25lbs
    6 reps at 30lbs
    6 reps at 35lbs
    6 reps at 40lbs

    db lateral raises (weight listed is for each db);

    6 reps at 15lbs
    6 reps at 17.5lbs
    6 reps at 20lbs
    6 reps at 25lbs


    cable vertical rows;
    30 reps at 70lbs

    db shrugs (weight listed is for each db);
    25 reps at 85lbs

    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  14. 01/13/15 Misc

    6:15 am

    20 minutes on the elliptical (1.8 miles)

    Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):

    1st set: 60 seconds
    2nd set 60 seconds
    3rd set 60 seconds


    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
    1st set: 30 seconds (each)
    2nd set 30 seconds (each)
    3rd set 30 seconds (each)


    Balance ball planks (elbows on ball);
    1st set: 30 seconds
    2nd set 30 seconds
    3rd set 30 seconds


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  15. 01/14/16 Arms

    6:00am

    10 minutes jogging (0.80 miles)

    db curl (weight listed is for each db);

    10 @ 20lbs
    10 @ 25lbs
    8 @ 30lbs
    7 @ 35lbs
    6 @ 40lbs
    6 @ 45lbs
    5 @ 50lbs
    4 @ 55lbs
    2 @ 60lbs
    2 @ 65lbs


    db bent over rows;

    6 reps @ 86lbs

    Dips (slow reps at full extension);
    3 sets of 1 rep @ BW

    Cable tricep extension;
    10 @ 110lbs
    10 @ 120lbs
    [email protected] 130lbs
    6 @ 140lbs
    6 @ 150lbs
    6 @ 160lbs
    6 @ 170lbs
    6 @ 180lbs
    3 @ 190lbs


    Bent over cable tricep extension (these were done with only 10 seconds rest between sets);

    10 @ 90lbs
    10 @ 100lbs
    [email protected] 120lbs
    10 @ 130lbs
    10 @ 140lbs


    db curl up-the-rack-set (weight listed is for each db, no rest between sets);
    [email protected] 15lbs
    10 @ 17.5lbs
    10 @ 20lbs
    10 @ 25lbs
    10 @ 30lbs
    10 @ 35lbs


    Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):

    1st set: 10 reps
    2nd set: 10 reps
    3rd set: 10 reps


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
    -Vitamin C, 20000mg

  16. 01/15/16 Chest

    6:00am

    20 minutes on the elliptical (1.83 miles)

    db flys (weight listed is for each db);

    6 @ 20lbs
    6 @ 25lbs
    6 @ 30lbs
    6 @ 35lbs


    Push-ups;

    1st set: 6 reps on fingertips
    2nd set: 4 reps with hands on dumbbells, fingers pointing back towards toes
    3rd set: 4 reps with hands on dumbbells, fingers pointing to the outside
    3rd set: 4 reps with hands on dumbbells, fingers making a triangle shape
    4th set: 10 reps, normal pushups
    5th set: 9 reps normal pushups


    Ab coaster;

    1st set: 10 reps straight
    2nd set: 10 reps to the right
    3rd set: 10 reps to the left
    4th set: 5 reps straight
    5th set: 5 reps to the right
    6th set: 5 reps to the left


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
    -Vitamin C, 20000mg

  17. 01/18/16 Shoulders

    6:05am

    10 minutes jogging (5.3.mph)

    arnold press ;

    6 reps at 40lbs
    8 reps at 45lbs
    6 reps at 50lbs



    db lateral raises (weight listed is for each db);

    6 reps at 20lbs
    6 reps at 25lbs
    6 reps at 30lbs


    bb shrugs;
    4 reps at 90lbs (behind neck)
    6 reps at 110lbs
    2 reps at 130lbs


    bb shrugs;
    6 reps at 180lbs
    6 reps at 230lbs
    6 reps at 280lbs
    4 reps at 330lbs


    cable vertical rows;
    50 reps at 60lbs

    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
    -Vitamin C, 20000mg

  18. 01/19/16 Back

    6:05am

    20 minutes on the elliptical (1.84 miles)

    Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):

    1st set: 60 seconds
    2nd set 60 seconds
    3rd set 60 seconds


    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended):

    1st set: 30 seconds (each)
    2nd set 30 seconds (each)
    3rd set 30 seconds (each)


    Balance ball planks (elbows on ball);
    1st set: 20 seconds
    2nd set 30 seconds
    3rd set 30 seconds


    T-Rotations:
    1st set: 12 reps (6 in each direction)
    2nd set: 12 reps (6 in each direction)
    3rd set: 12 reps (6 in each direction)


    seated wide grip high cable row;
    30 reps at 150lbs
    30 reps at 120lbs
    30 reps at 100lbs


    bb bent leg good mornings;
    12 reps at 70lbs
    12 reps at 70lbs
    12 reps at 70lbs


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  19. 01/19/16 Legs

    6:10am

    10 minutes jogging (5.3mph, 0.84 miles)

    bb deadlifts;

    8 reps at 110lbs
    6 reps at 160lbs
    6 reps at 210lbs


    bb hip thrusts;
    6 reps at 90lbs
    5 reps at 160lbs
    3 reps at 210lbs


    Bodyweight hamstring raise with resistance bands:
    (two 15-35lb resistance bands are hooked to the upper level of the dumbbell rack, heel s are hooked under lower rack. Holding both bands over shoulders, lower torso to the floor as slowly as possible)
    three sets of 4 slow negative reps all the way to the floor

    Standing calf raises;
    30 reps at 140lbs
    10 reps at 180lbs


    Balance ball knee ups (feet on balance ball, hands gripping the weight bench, bring knees to chest, then straighten out legs):

    1st set: 15 reps
    2nd set: 9 reps
    3rd set: 10 reps


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  20. 01/20/16 Chest

    6:10am

    20 minutes on the elliptical (1.84 miles)

    incline bb press;

    20 reps at 45lbs
    15 reps at 50lbs
    10 reps at 55lbs


    incline db flys (weight listed is for each db);
    6 @ 20lbs
    6 @ 25lbs
    6 @ 30lbs


    Ab roller:
    1st set: 15 reps, all the way down

    10 push-ups

    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  21. I haven't yet shed my holiday weight gain. So I decided to experiment with Keto fasting. Fasted from 7pm Wednesday to 5am Friday. It went well. I wasn't so much hungry as empty.

    I'm serious about getting to 10% body fat. Successfully fasting was a real encouragement! So, (God willing) to augment my weight loss, I plan to fast on Tuesdays and Thursdays, having just my supplements, a bulletproof coffee in the morning and a protein shake right after my work out.

    We'll see how it goes. I'll keep my loyal two (imaginary) readers posted.

    01/21/16 Arms

    6:00am

    12 minutes jogging (1.0 miles)

    db curl (weight listed is for each db);

    10 @ 205bs
    10 @ 30lbs
    8 @ 35lbs

    Dips:
    [email protected] bw
    3 @ bw
    3 @ bw


    bb curl;
    6 @ 80lbs
    6 @ 90lbs
    6 @ 100lbs


    bb skullcrushers;
    6 @ 80lbs
    6 @ 90lbs
    6 @ 100lbs (followed by 15 presses)


    lever preacher’s curl;
    25 @ 70lbs

    cable tricep extension;

    20 @ 150lbs
    9 @ 150lbs


    Ab roller:
    1st set: 4 reps, all the way down
    2nd set: 4 reps, all the way down
    3rd set: 4 reps, all the way down
    4th set: 4 reps, all the way down

    -2 fiber gummies
    -One-A-Day men's multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  22. 01/26/15 Shoulders/Back

    6:10 am

    20 minutes on the elliptical (1.84 miles)

    Balance ball hip raise (heels on the ball, try to get only the tops of shoulders touching the ground, then hold position for as long as possible):

    1st set: 60 seconds
    2nd set 60 seconds
    3rd set 60 seconds


    Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
    1st set: 30 seconds (each)
    2nd set 30 seconds (each)
    3rd set 45 seconds (each)


    Balance ball planks (elbows on ball);
    1st set: 30 seconds
    2nd set 30 seconds
    3rd set 30 seconds


    Speed T-Rotations;

    1st set: 16 Reps
    2nd set: 14 Reps
    3rd set: 12 Reps


    db shoulder press (weight listed is for each db) ;
    6 reps at 50lbs (arnold)
    5 reps at 55lbs (arnold)
    4 reps at 60lbs


    db lateral raises (weight listed is for each db);
    25 reps at 20lbs

    db shrugs;
    25 reps at 170lbs

    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

    Edit / Delete

  23. By the grace of God, I was able to fast yesterday for the entire day. It felt great!Tomorrow is the next fasting day.

    01/27/16 Legs

    6:05am

    10 minutes jogging (0.88 miles)

    bb front squats;

    6 reps at 70lbs
    6 reps at 70lbs
    6 reps at 70lbs
    6 reps at 70lbs


    Standing bb calf raises;
    12 reps at 90lbs
    10 reps at 180lbs
    8 reps at 230lbs
    6 reps at 280lbs
    4 reps at 320lbs
    8 reps at 230lbs


    bb squats;
    6 reps at 230lbs
    6 reps at 280lbs
    4 reps at 320lbs

    Bodyweight hamstring raise with resistance bands:
    (two 15-35lb resistance bands are hooked to the upper level of the dumbbell rack, heel s are hooked under lower rack. Holding both bands over shoulders, lower torso to the floor as slowly as possible. I added an addition small resistance band so now am able to back up off the floor with a small bounce)
    three sets of 6 slow negative reps all the way to the floor, bounce and back up

    back hyperextensions (Roman Chair):

    One set of 12 slow reps

    Ab coaster;
    1st set: 10 reps straight
    2nd set: 10 reps to the right
    3rd set: 10 reps to the left
    4th set: 5 reps straight
    5th set: 5 reps to the right
    6th set: 5 reps to the left


    30 seconds of stretches for hamstrings, calf and quads


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  24. 01/28/16 Arms

    6:00am

    20 minutes on the elliptical (1.75 miles)

    hammer db curl (weight listed is for each db);

    10 @ 20lbs
    9 @ 25lbs
    8 @ 30lbs
    7 @ 35lbs


    Dips (slow reps at full extension);

    1st set: 2 reps
    2nd set: 3 reps
    3rd set: 3 reps
    4th set: 1 reps (did this one at the very end of the workout)


    bb curl;

    6 @ 70lbs
    6 @ 80lbs
    6 @ 90lbs
    6 @ 100lbs


    bb skullcrushers;
    12 @ 70lbs
    10 @ 80lbs
    8 @ 90lbs
    10 @ 100lbs


    lever preacherís curl;
    25 @ 70lbs

    Standing cable tricep extension;
    13 @ 160lbs
    7 @ 160lbs
    [email protected] 160lbs


    back hyperextensions (Roman Chair):
    One set of 12 slow reps

    Ab coaster;
    1st set: 10 reps straight
    2nd set: 10 reps to the right
    3rd set: 10 reps to the left
    4th set: 5 reps straight
    5th set: 5 reps to the right
    6th set: 5 reps to the left


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg

  25. 01/29/16 Chest

    6:10am

    10 minutes jogging (0.87 miles)

    bb press;

    10 reps at 90lbs
    10 reps at 110lbs
    6 reps at 140lbs
    6 reps at 160lbs
    6 reps at 180lbs
    3 reps at 200lbs
    1 rep at 230lbs


    incline bb press;
    10 reps at 90lbs
    10 reps at 100lbs
    10 reps at 110lbs


    bb wrist curl;
    20 reps at 50lbs
    15 reps at 60lbs
    12 reps at 60lbs
    16 reps at 60lbs
    10 reps at 60lbs


    back hyperextensions (Roman Chair):
    One set of 14 slow reps

    Ab coaster;
    1st set: 12 reps straight
    2nd set: 12 reps to the right
    3rd set: 12 reps to the left
    4th set: 6 reps straight
    5th set: 6 reps to the right
    6th set: 6 reps to the left


    10 push-ups


    -2 fiber gummies
    -Opti-Men multivitamin
    -Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
    -Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
    -Vitamin D3, 2000mg
  •   

      
     

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